Keto Nutrition and Long-distance running, featuring @antigravitygains!

Today I'm gonna be talking about running long distances and how to train for running long distances, with a very special guest, starting now Hey guys, welcome to A

D Keto My name is Aaron This is the channel where I talk about the ketogenic diet I do some keto food vlogs, I do some keto recipes, and I talk long-distance running

If this is your first time here, please consider subscribing, and if you do, be sure to click the bell icon so you get a notification whenever I upload new content So guys, today I wanted to talk about training for long runs Now, I've been a runner for a while I've run long distances before I did a marathon back in 2012

I was on the Standard American Diet at the time, and had a really, really bad time with it Felt just awful But I have signed up for a race in October It is the same marathon that I ran back in 2012 It's the Mohawk-Hudson Marathon, here in the Albany, New York area

But I'm gonna do it this time fat-adapted, and I'm very excited So I wanted to get the perspective of someone who has done long, long runs, and ultras There's a buddy of mine on Instagram and YouTube His name is Dave Basile, also known as the Phat Phuelled Phenom, also known as @AntiGravityGains You can check out his YouTube channel, right up there

Super- awesome dude I first heard him on Keto for Normies He was on one of the first few episodes there, and we connected on Instagram, and hit it off He's actually a really super cool guy, and we share a love of the band Ween, so major points to AGG But I asked him if he would come on the channel and talk a little bit about his experiences — how he prepares for runs, how he did prepare for runs when he was on the Standard American Diet, and how that differs to how he's preparing for his Ultra, now that he's fat-adapted

Nutrition is a really curious thing when you're fat-adapted, and running — I go out on the weekends, and I can rip off of 13 miler, a half marathon, without any fuel I can go out fasted, go 131 miles, and be fine But beyond that, I haven't really experienced any longer runs than that I will be ramping up my my distance as I train for this marathon, but I'm curious as to what Dave has to say about nutrition, and how he goes about fueling himself for those longer distances

So I asked him if he would come on the channel He said , "Sure dude!" So here is Here's AGG! [AGG] BuenosTardesAD

Keto Hola, my good keto friends What's up everybody? It's Dave here, AKA P3 – the Phat Phuelled Phenom! Reporting to you with Aaron at AD Keto

Man, Aaron, I got to tell you, I'm so happy When you invited me to be on your YouTube channel for this episode, and this topic, how to prepare for a long-distance race, running race, you know, before keto and after keto, you just like opened this door Those two things go together so well, in my experience, at least, anyway, and many ultra runners out there that use a very low-carb type of meal plan They're a perfect match You know, a low-carb way of eating, and living, and endurance athletics

I just they're meant to be, in my opinion So here's some of the misconceptions

Here's some of the things, my experience before using the ketogenic diet as a road runner You know, especially because I was into mainly road-type races I got into I've been kind of, you know — active my whole life, on and off Although a lot of my 20s and 30s were very slack in that regard, but you know, definitely since the year 2007, I've been really consistent with running Long distance running I just love it I really rediscovered my passion for endurance

you know, running, and it's just been that way ever since Now I didn't get into the ketogenic diet until like, July of 2016 So it's been nearly two years for me, but

So there's a lot of things I experienced before the ketogenic diet, as far as running, and some of the things, you know, I'll go over Like one: there's these carb-ups You know, even in the sugar-burning, carb- centric community, they still have something called carb-ups

You may or may not know A lot of runners tell you, "Man, make sure you get a bunch of pasta in, you know, the day before the race, or two days for two days in a row, before the race

" So there's that A lot of them will tell you, "Make sure you eat breakfast before the race Man, you got to wake up, GOTTA eat breakfast" Okay And then the other thing that's common is, "Make sure you have these GU packets

Make sure you you know, stop at the aid stations, and you indulge, and you eat you know, whatever they got there Whatever works best for you — bananas, GU packets, M&Ms, whatever!" Those are some of the main things, and how they prepare before the race Now for myself, I'll tell you, you know, personally, I followed some of those things, but I felt like I did it because I was compelled Because the consensus was such that I was supposed to do that, you know? But I discovered intermittent fasting, back in

I want to say around 2011, and I was kind of doing self- auditing and that for that aspect of things, and I discovered, you know, I just don't like eating all the time before my workouts, even with weight training I didn't like it And it's I just didn't find it necessary, but you know, fifty percent of the time, I probably take in a banana, or half banana, and a half a granola bar, just because I felt like I better hedge my bets, here

Because the community says this is what I should do, so I mean, I was rebellious enough to not do it all the time, but just really confused and conflicted about it, so there was that And I will say, I wasn't one of these people that had to stop at every port-a-potty, but I did

it was a gamble There were times I had some really bad experiences with my gut, out on my longer training runs, or even during a race But I've known people that

I mean, it's like chronic It is a gastrointestinal freakin' nightmare out there for them, and it's not a good thing I mean, there's a lot of runners that fight this thing that are carb burners, and if they just get off the carb-centric diet, they probably

they they'd love the ketogenic diet, just from that aspect, regardless of running, okay? But you know, so that's gone for me, and I will talk a little bit about after Now how do I prepare foryou know, something like a 50k, or a marathon, right? Part of the benefits of a ketogenic lifestyle is that you have a lot more energy stability, and with it goes mental clarity

You don't have afternoon crashes Your focus can be a lot better, and things like that I've found that is the same thing for me during the middle of a long four-hour training run, or a long six-and-a-half hour race I'm able to really hone in, stay focused "What's my mission, here?" and stay focused

So you know, after getting into the ketogenic type of eating plan, you know, carb-ups are just not needed They're just not needed I mean, they're not needed at ALL, in my opinion I'm not saying that you know, you shouldn't do them, because I actually have experimented with them, and found them useful But I don't think they're needed You can maintain a low-intensity, steady state you know, heart rate, and that Maffetone Zone, where it's like, 180 beats per minute, minus your age And that would supposedly keep me in that aerobic heart rate zone, to where I'm not like, dying to get to glucose You know, to use this energy I'm able to use

you know, fat stores pretty effectively, and I found that to definitely be the case on the ketogenic diet So you don't have to use carb-ups at all the day before the race, or even at all Second, you know, using a fasted start, just like I said, it worked for me, even before the ketogenic diet

And it definitely works for me you know, after being into this ketogenic diet you know, I I go out and work fasted, workout fasted all the time, I go out, I lift weights fasted at all time, I go out and runyou know, four-hour runs fasted, even without any calories, you know, without any food during that four-hour training run I've done many two, three, four hours, even on up to five hours, training without taking in any calories, other than some incidental calories from the electrolytes, from my Nuun tablets No food on many long-distance training runs and races, you know? Electrolytes are very, very important on the ketogenic diet You probably know this already, whether you're exercising or not, even more so in my experience, I've discovered that electrolytes is a game

it's a game in and of itself You want to really pay attention to your body I highly recommend you get into salt sticks

They're like salt pill tablets, or salt tablets I take 'em with me in my my vest, you know, when I go on long-distance, very long runs If I'm going something for more than like you know, like four hours, I'm going to take those and my electrolyte tablets, and keep on top of that But I will say, as far as preparing for like a race, one thing I do, or even preparing for like, a four-hour training run, what I've been doing here in the last few months is a couple days before, I'm like, "Okay, I'm going to take a little bit more electrolytes than I normally do anyway

" You know, with all the foods I eat on the ketogenic diet, I get a lot of salt anyway, but I'll take some of those Nuun tablets, you know, at least once or twice a day, starting a couple days before my very long training run, or my my race that I'm doing, I find that that really helps a lot It's kind of like, 'prevention is the best medicine'-type of mindset, you know? And again, I don't have any real science to back that up I just have my n=1 experience to share with you, and I find that helpful You can over-hydrate, too, though, you know, whether you're a carb burner or a fat burner I mean you can over-hydrate, so you just want to kind of drink to thirst, basically, during your runs

But electrolytes on the ketogenic diet, we don't retain all that water and along with it, salt, like you would on a carb- centric-type diet, so I think as far as the ketogenic lifestyle goes, you definitely want to be on your electrolytes game After being in the ketogenic diet, you know, I've noticed with my running, the energy stability and reliability is just it is awesome It is great I cannot preach enough about how much I love it, how predictable things are compared to how they were before the ketogenic diet, and that's the other thing I want to say is: If you're brand new to the ketogenic diet, and you're active, please take note, and as a takeaway, know that your workout intensity and amount of time that you're able to workout and things like that — it's probably going to take a hit, at least a few notches I'm not saying you should not work out at all — that's up to you, but just please, be cognizant that you're not going to be bringing your A-game for probably the first week or two, or even three

At least I noticed, especially with the weight training for me, I noticed that with running, too, but for the first couple of weeks, but not as much as the weight training intensity So know that with energy stability going, you know, some of your energy level going down in the beginning is not you know, a hallmark- type of characteristic of the ketogenic diet, because it's quite the opposite

Once you get through those initial stages of adaptation, your energy is going to be so freakin' awesome You're going to love it And especially for your your your race day, if, you know, if the stars line up right, you've prepared, you've got your nutrition game going, you've stayed keto, you're fat-adapted many months you know, ahead of time, you know, you're not out there trying to sprint this whole freakin' race, you know, your energy stability is gonna be great, in my opinion That's probably what's gonna happen Now that doesn't mean there's gonna be days where that doesn't happen I've had a couple training runs where, for whatever reason, maybe I'm

my electrolytes are off, or i think sleep is a huge thing That's something I'm really trying to hack this year, to try to correct and improve upon, because I think sleep is probably more important than anything, honestly But that's another topic

But something like poor sleep for days leading up to a heavy training run, you know, a race, can really negatively affect your outcome on race day Keep experimenting with things you know, and hopefully that helps, but um I will say afterwards, though, that you know you can

you know, ketosis isn't something that you have to be in all the time I think the idea with being fat-adapted is that it's to know your body knows how to use fat has its primary energy source, but also, our bodies know how to use glucose You know, unless we have metabolic damage and other things we're fighting medically, you know I'm saying aside from something like that, our bodies know how to use glucose, and they know how to use fats After we get fat- adapted, we now know how to use fat

That's the primary energy source But it remembers how to use glucose, so when you get into high gear, it's gonna know how to useyou know, glucose

So if you want, you can experiment with something like a targeted ketogenic diet There are ultra runners out there that use a very low- carb, fat-adapted way of eating, but they also sneak in some carbs, you know, on those very, very long runs under these people are running 50 miles, and hundred miles, but you know, if you're getting out there for a very, very long, multi-hour run, you might want to experiment

Hey I'm not gonna have, you know fifty carbs today, 25 net carbs today ,I think I'm gonna have like 75 or 100, and see how that affects me on my long training run, two days down the road, you know? But I would not suggest you do some carb up with terrible carbs like donuts, or anything like that You might try different carbs that maybe you perceive you might be a little bit more tolerant of, you know? Something like brown rice, or sweet potatoes, or something like that

And I would not go real heavy on it the night before I would do it two days before, and then just kind of take it easy, and go moderate, or little carb again, very low carb the day before, because your your energy stores will be, and your

your you'll have the glycogen two days before, and it's not like it's all going to empty out, you know, in 24 hours, you know? Just kind of maintain, you know, what 30 carbs again, you know, the day before And then you still have this from two days before, and then on your long training run day, you can see how that

you know, works for you, and don't be afraid to put it in high gear, and you know, blast those downhills and get your heart rate up, and see ifsee what that does for you You know, I also think says you know, do your own experimentation with that, and I have found that I've been able to do that kind of thing, and get back into ketosis, you know, set up parameters to where, hey Dave, you know, you're gonna do this, but then right after that training run, or that race, you're going to get back into strict keto and you're going to recover And that's the other thing I'll say about this — I can't I know I'm all body language here, but one of the greatest benefits about being a fat-adapted athlete is recovery

Recovery I mean, I've had I'll tell you what, here's an example

On my 50k, about a month ago, it was muddy It was miserable But I did great, and I did target in some carbs That's a whole another thing You can check out my YouTube on that, but the amazing part about it was it was one of the easiest recoveries That doesn't mean I wasn't sore at all, but I was fine I ran the next day

I did a nice, long, one- hour session on my treadmill I kept it very low-intensity, but it was active recovery I had a little bit of tightness in my muscles I mean I ran for six and a half six hours and 45 minutes, you know, for 31 miles in the mud, okay? But it was one of the easiest recoveries I've done on an ultra distance marathon, so experiment around with things Just know that if you get fat-adapted, the greatest benefit, and the takeaway is that you're probably a lot more metabolically flexible Sure, lose the weight, that's a bi-product of the ketogenic way of eating, but your energy stability and your your cleaner form of energy to use as its primary energy source of fat, that it's just so much better than recoveries Just

it's everything for me I love it, especially as you get older So I hope that helps

I wish you all the best luck in your goals, and also be forgiving to yourself if you slip up with your way of eating That's okay Just hop back on The same thing goes with your training calendar We have busy lives

If you don't get that 18-mile run in on Saturday, and you only do a 16-mile run on the following Sunday instead, it's okay You're going to be okay Get the time in on your feet Do some training, get some elevation training on the treadmills and Stairmaster, especially if you got a very hilly race coming up, and be kind to yourself And whatever you do, no matter what, somehow, someway, go out there and make some anti-gravity gains! Guys, check out Dave's channel over here, it's Anti-Gravity Gains

Check him out on Instagram He's awesome We have a blast over there, and dude — looking forward to continuing hanging out with you on Instagram and YouTube You are definitely an inspiration So thanks again for coming on! And that's gonna wrap it up for this video, guys

I really hope you enjoyed it I hope you have a fantastic day, and I'll catch you next time! Antee-gravity gains or anti-gravity gains? Hmmm Antes or anti? Not quite sure I think I'm an anti-gravity antee? No It came out Antee I think I'm an antee-gravity gains Anti-gravity gains

Antee-gravity gains? Anti-gravity gains Should I keep talking about it?